Calories in My Cup
Portion Awareness Coffee habits need to be included in daily discretionary calories. By knowing what calories are in your cup of coffee, you can enjoy your favorite coffee moments to the fullest. • Discretionary calories are the calories available to a person to spend after they’ve already met their nutrient needs for a day. 1 • Similar to a balanced budget, you can make choices throughout your day on how you want to “spend” your discretionary calories. USDA MyPlate Recommended • Be thoughtful, adding sweeteners or creamers will add calories Discretionary Calorie Allowance Per Day 2, 3 to your “zero” calorie cup of coffee. AGE CALORIES • People who are active at least 30 minutes a day can have an Females, 19-30 260 increased amount of discretionary calories. Females, 31-50 160 Females, 51+ 120 Males, 19-30 330 Males, 31-50 265 Males, 51+ 260 1) http://www.health.gov/dietaryguidelines/dga2005/report/html/g1_glossary.htm 2) http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html 3) http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html 2
Calories by the Cup: Coffee-mate Liquid Adding 1 Tbsp. Adding 2 Tbsp. Number of Cups Consumed Black Coffee Coffee-mate Liquid 2% Milk Unflavored 1 cal 16 cals 20 cals 2 cals 32 cals 40 cals 3 cals 48 cals 60 cals 4 cals 64 cals 80 cals Adding 1 Tbsp. Adding 2 Tbsp. Number of Cups Consumed Black Coffee Coffee-mate Liquid 2% Milk Hazelnut Flavor 1 cal 16 cals 35 cals 2 cals 32 cals 70 cals 3 cals 48 cals 105 cals 4 cals 64 cals 140 cals By comparison, 12 oz. 16 oz. leading coffee shop drinks add Leading Coffee Shop Flavored Latte 200 cals 250 cals more calories Leading Coffee Shop Non-Fat Flavored Latte 140 cals 180 cals per cup⁴ 4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Calories by the Cup: Coffee-mate Powder Adding 1 teaspoon Adding 2 Tbsp. Number of Cups Consumed Black Coffee Coffee-mate Powder 2% Milk Original 1 cal 16 cals 10 cals 2 cals 32 cals 20 cals 3 cals 48 cals 30 cals 4 cals 64 cals 40 cals Adding 4 teaspoons Adding 2 Tbsp. Number of Cups Consumed Black Coffee Coffee-mate Powder 2% Milk French Vanilla Flavor 1 cal 16 cals 60 cals 2 cals 32 cals 120 cals 3 cals 48 cals 180 cals 4 cals 64 cals 240 cals 12 oz. 16 oz. By comparison, leading coffee Leading Coffee Shop Flavored Latte 200 cals 250 cals shop drinks add more calories Leading Coffee Shop Non-Fat Flavored Latte 140 cals 180 cals per cup⁴ 4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Calories by the Cup: Coffee-mate Natural Bliss Adding 1 Tbsp. Number of Cups Adding 2 Tbsp. Adding 1 Tbsp. Black Coffee Coffee-mate Consumed 2% Milk Half and Half Natural Bliss 1 cal 16 cals 20 cals 35 cals 2 cals 32 cals 40 cals 70 cals 3 cals 48 cals 80 cals 105 cals 4 cals 64 cals 100 cals 140 cals 12 oz. 16 oz. By comparison, leading coffee Leading Coffee Shop Flavored Latte 200 cals 250 cals shop drinks add more calories Leading Coffee Shop Non-Fat Flavored Latte 140 cals 180 cals per cup⁴ 4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Try Simple Solutions to Lighten Up For example, are you a regular Coffee-mate Liquid French Vanilla Fan? Subtract 10 Calories! Instead of 1 tablespoon of regular Coffee-mate French Vanilla, try fat-free Subtract 20 Calories! Instead of 1 tablespoon of regular Coffee-mate French Vanilla, try sugar-free Subtract 25 Calories! Instead of 1 tablespoon of regular Coffee-mate French Vanilla, try using less – 1 teaspoon is under 10 calories 6
Mindful Caffeine Intake • For healthy adults the FDA has cited 400 milligrams a day as a good rule of thumb, which is about four or five cups of coffee. This is an amount not generally associated with dangerous, negative effects. 5 • Remember that the size of your cup impacts caffeine levels. • Choose instant coffee over brewed or drip for the lowest caffeine levels. 5. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm350570.htm 7
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